The Nutrition Newbie Goes Deep Into the Food World to Learn All About Kimchi

As SELF's resident #NutritionNewbie, I've been soaking up all the food and healthy eating info and news I can find. In my research, one of the words I've been seeing continually is kimchi -- from menus and new studies...

As SELF's resident #NutritionNewbie, I've been soaking up all the food and healthy eating info and news I can find. In my research, one of the words I've been seeing continually is kimchi -- from menus and new studies to celebrity endorsements and the snack food aisle, but then I realized -- I actually have no idea what kimchi is! I'd think to categorize kimchi with other foodstuffs in the what-exactly-is-that area, just like teff, ramps, kombucha and angustura bitters. You've heard of it, maybe even tried it, but you're still a little "wait, wha-?" about it. To get the lowdown on the kimchi craze and why you should hop on the bandwagon, I tapped SELF's contributing experts Willow Jarosh, RD and Stephanie Clark, RD who share their own delish batches of kimchi on their Instagram feed.

OK, so what is kimchi?

Kimchi is a traditional Korean dish made by fermenting vegetables and spices for different periods of time to get different flavors. The end product can vary widely, depending on the types of vegetables and seasonings used as well as fermentation time. In Korea, different regions are known for their specialty kimchi recipes — and those recipes change with the season. Kimchi can include often include cabbage — and did you know fermented cabbage is also called sauerkraut?! (Who knew the hotdog topper was so healthy?!) While kimchi isn’t new, it’s definitely picking up popularity in the U.S.

Why is kimchi so darn popular?

There has been an increase in research touting the benefits of probiotics — live micro-organisms — and their potential health benefits, and kimchi is packed with probiotics gained during the fermentation process, so it’s become a go-to for good-for-your-gut bacteria. Probiotics can aid in weight control, boost your mood and lead to healthier skin. “Organisms that live in our air and on our food can transform that food into a different form and deliver health benefits in the process,” Jarosh and Clarke say.

What do I do with it?

Kimchi can be used as a side, a condiment, or to enhance a dish. The duo suggests throwing it in a rice bowl, stir-fry, soup, salad or tossing on a sandwich. It also makes a great snack, particularly pre-dinner. “It’s a great thing to snack on while you’re prepping dinner to keep your hands out of the chip bag,” Jarosh and Clarke add.

How do I make it?

We’re so glad you asked! Jarosh’s mom is the self-dubbed queen of kimchi and she is sharing her special recipe with us! Leave your fear of fermented foods behind and starting chopping those veggies — just get your patience prepared first.

INGREDIENTS AND TOOLS:

For the flavoring layers:

Uniodized salt

Freshly grated ginger

Freshly pressed/chopped garlic

Cayenne pepper (use less than the suggested amounts if you’re not a fan of the spice!)

For the Veggie layers:

1 head of bok choy, cut into 1/2-inch chunks (*note: Make the chunks 1-inch in the green part at the end of the bok choy)

6 scallions, cut in half width-wise and then cut in half length-wise

2 carrots, thinly sliced on a mandoline

1/4 head cabbage, thinly sliced on mandoline

1/2 bell pepper, thinly sliced on a mandoline

1/2 a large cucumber, seeded and thinly sliced on a mandoline

The Tools You’ll Need:

Mandoline and/or a sharp knife

Fine grater (for ginger)

Garlic press

Apple core-er (to take the seeds out of the cucumber…or just cut in half, lengthwise, and scoop out with a spoon)

Ceramic or glass pot with a lid (like the insert from a Croc-pot)

Plate with a diameter just slightly smaller than the inside of your pot

Can of beans wrapped in a plastic bag

Large spoon for stirring

Large glass jar with a tight-fitting lid

Plastic shopping bag or garbage bag large enough to enclose your pot

Patience (You have to wait for 4 days before you can reap the fruits of your labor.)

INSTRUCTIONS:

Fill the bottom of the pot with veggies until the layer is about 1-inch thick.

Top with another 1-inch thick layer of veggies, followed by another layer of salt, cayenne, garlic, and ginger.

Repeat the layering process until all veggies are used up. You’ll end with the spice layer on top of the final veggie layer.

Place the plate on top of the veggie-spice mixture and set the bagged can of beans on top to create pressure on the veggie-spice mixture.

Place the lid on the pot and stick the entire pot in a plastic bag. Tie the plastic bag so that it puts pressure on the top of the lid. This is to keep the lid sealed tightly so that no sneaky animals/bugs can get in.

Set the whole bagged ensemble in a cool (but not cold) spot. You want temperatures around 65-75 degrees. Basements can be the perfect temperature.

Wait 72 hours.

After you’ve waited 72 hours….

Open up the bag, remove the lid from the pot and take out the can of beans and plate. Using the large spoon, stir the kimchi really well, making sure that all the veggies are mingling well and that you’ve gotten it all coated with lots of the juice that’s forming.
Pile up the kimchi towards the center of the pot and place the plate back on top. Top the plate with the can of beans and then put the lid back on and seal everything back up in the plastic bag. Wait 24 hours.

After you’ve waited 24 more hours…

Remove the plastic bag, lid, rock, and plate and taste your kimchi!
If your kimchi tastes exactly the way you want it, stir it up again and place the contents — juice and all — into a large glass jar with a tight-fitting lid.
If you’d like your kimchi a little more on the sour side, pack it back up and let it sit another 24 hours. Continue this process until it tastes exactly how you like it. The batch will keep in the fridge for up to 3 months.